Today I’m sharing a short, sharp lunge filled, lower body workout that you can get in  get done in around 20 minutes , with or without equipment, totally your call.

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck 😉

So, here’s what we are going to do –

Just 6 exercises ;

♦ Goblet Squat
♦ Reverse Lunge
♦ Plie’ Squat
♦ Forward Lunge
♦ Curtsy Lunge
♦ Side Lunge

Aim to do 8-10 reps of each exercise (count reps per leg for lunges) then repeat the entire sequence through for a total of 3 rounds, resting as needed. Sound good?

Now you have 2 options on how you can do this – you can complete all reps of each exercise on one leg before switching to the other or, you can alternate legs as you go. Do what you think feels best for you and . . .

Keep in mind that just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking any rest!

I want you to listen to that beautiful body of yours and anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the end of each set or the bottom of each round to do so but, do what you gotta do, OK?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it and repeat for a total of 3 rounds, deal?

Nothing complicated, basic movements done with good form for a short but effective lower body workout that will leave you feeling strong and energized ready to power through the rest of your day!

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight and let me tell you, you will be feeling it.

Not even kidding, this was me the day my first attempt at this workout –

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

You have been warned !

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, some resistance bands or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And because nothing makes a workout challenge more fun than getting a buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them join you, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

“Let the Pendulum Swing”
Lower Body Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Now onto our bonus smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, secretly healthy, fun and festive, healthy shamrock shake sound?

You guys, this smoothie . . . honestly, I have no words!

It pretty much tastes like creamy, vanilla ice cream with hint of minty-freshness and when you have a scoop with those crisp and crunchy dark and delicious cacao nibs . . . it’s like a creamy, dreamy, choc mint chiller!

And, not only does it taste all kinds of magical but, it also happens to be  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

And it’s also great for post work out recovery, gut health as well as the health of your hair, skin and nails!

So matcha to love I tell you and love it you will ♥

Oh and I should probably mention that not only does our delicious, nutritious, St Patrick’s Day inspired smoothie taste like an absolute dream but, it also happens to be sugar free, dairy free (if you want) , BANANA FREE,  (!!!) , low carb, vegan, keto and paleo friendly

But, most importantly, It really is just simply divine, the perfect way to treat yo’ self on this fabulous Friday.

Healthy Shamrock Shake

{Sugar Free – Dairy Free –  Gluten Free BANANA FREE – Low Carb – Vegan – Keto & Paleo Friendly}
Makes 1 all natural, creamy, dreamy, secretly healthy, fun & festive super smoothie

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice )

1/2 cup of frozen coconut chunks

1/2 teaspoon of matcha powder

1 Tablespoon of cashew butter- sub 2 Tablespoons of raw cashews – soak nuts in boiling water for 10 mins before blending if you don’t have a high powered blender.

1 teaspoon of vanilla

2 Tablespoon (firmly packed) of fresh mint – sub 1/4 tsp peppermint extract or 1 drop of peppermint oil

A big handful (or 2) of spinach

1/4 of an avocado

A pinch of pink salt

1/4-1/2  cup of ice – more or less to desired consistency

For a sweeter smoothie add in 1 teaspoon of monk fruit sweetener , a drizzle of maple syrup  or 1-2 (pitted) dates

Optional add ins;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best)  – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1 teaspoon of maca – for hormone balance

1 teaspoon of flaxmeal (ground flaxseed) – extra fiber

1 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids – I love My Hemple –  EMSWAN10 = 10% off

1-2 scoops of Vital proteins unflavored collagen peptides – for an extra boost of protein and gut healing goodness

1 scp protein powder – for extra protein (chocolate, vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

Method –

1 – Place all smoothie ingredients into your and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with toppings of choice – I love to use coconut shreds & cacao nibs, always.

Enjoy xoxo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go ;

and have yourself a killer day xoxo

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Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

Feel free to share tips, tricks and/or links to your fave workouts in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to 🙂

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